Tomato & Butter Bean Florentine Dinner

 

spinachpic

This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.

WHAT YOU NEED:

  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 cans (15 oz) diced fire roasted tomatoes
  • 1 can (15 oz) buttered beans, rinsed and drained
  • 6 oz. fresh baby spinach
  • Italian seasonings (basil, oregano, parsley)
  • 8 oz. spaghetti
  • Grated parmesan cheese, optional

DIRECTIONS:

In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g 6%
  Saturated Fat 0.59g 3%
  Trans Fat 0g
Cholesterol 0.0mg 0%
Sodium 311.3mg 13%
Calcium 48.1mg 5%
Potassium 338.4mg 10%
Phosphorus 113mg 0%
Total Carb 35g 12%
  Dietary Fiber 7g 28%
  Sugars 2g
Protein 5.7g 11%
Vitamin A 30% Vitamin C 24%
Calcium 5% Iron 12%

Chick Pea & Red Pepper Soup with Quinoa

February is Heart Month!  This soup is heart healthy full of nutrients and fiber.  It is super simple to make and tastes great!!

photo-5

WHAT YOU NEED:

1/2 cup quinoa
2 tablespoon olive oil
3 cloves garlic, minced
1 stalk celery, chopped
1/2 cup carrots, chopped
1 large red peppers, chopped
2 cup vegetable broth
1 16-oz can drained Chickpeas (garbanzo beans)
DIRECTIONS:

Cook the quinoa according to package directions.

Meanwhile, heat the oil in a Dutch oven or large heavy-bottomed pot. Add the garlic, carrot, and celery and cook, covered, stirring occasionally, for 6 minutes.

Add the garlic, paprika, and 1/4 teaspoon each salt and pepper and cook, stirring, for 1 minute. Add the peppers and cook, stirring occasionally, for 5 minutes.

Add the chickpeas, broth, and 1 cup water and bring to a boil. Reduce heat and simmer until the vegetables are tender, 5 to 8 minutes. Stir in the cooked quinoa. Serve topped with parsley, if desired.

NUTRITION INFO:

1 Serving = 1 Cup

  • 258 Calories
  • 10g Fat
  • 0 Cholesterol
  • 440mg Sodium
  • 34g Carbohydrate
  • 8g Fiber
  • 8g Protein

Black Bean & Barley Soup

January is Soup Month!

How perfect is that!  It’s snowy, cold, and dreary outside setting the mood for home-made soup.  In addition, soup can be very healthy, low in calories, high in fiber and very satisfying keeping you on track with your diet resolutions.

If you like black beans and barley, this soup is delicious.  Of coarse, super easy to make.  You can have it as a main entree or as a side dish.

blackbeansoup

WHAT YOU NEED:

1 tablespoon Olive Oil
3 tsp Garlic, raw
1 cup Diced Tomatoes with Basil, Garlic and Oregano, can, all averages
2 can Black Beans, canned
32 oz Organic Vegetable Broth, all averages
1/3 Cup Dry Quaker Quick Barley
1 cup 8 fl oz Water
1 tsp, leaves Basil
1 tbsp Parsley, dried

DIRECTIONS:

In large stock pot, sautee garlic in olive oil over medium heat. Add canned tomatoes and 1 can black beans, drained and rinsed, and simmer for 5 minutes. Add vegetable broth, barley, water, and spices and bring to almost boil. Then cover and simmer over very low heat for 20 minutes. Stir in 2nd can of black beans, drained and rinsed, and heat for an additional 5 minutes.  Makes 8 servings.

NUTRITION INFO:

Serving Size = 1 Cup

  • 146 Calories
  • 2 g Fat
  • 0 Cholesterol
  • 840 mg Sodium
  • 25 g Total Carbohydrate
  • 9 g Fiber
  • 2 g Sugar
  • 8 g Protein

Meatless Stuffed Peppers

If you are looking for a vegetarian stuffed pepper, this recipe is absolutely amazing.

WHAT YOU NEED:

  • 2-4 large green peppers
  • 2 cups cooked brown rice
  • 1 cup red kidney beans, rinsed
  • 1 cup tomato sauce, divided
  • 1 cup low-fat shredded cheddar cheese, divided
  • 1 tsp cajun seasoning, low sodium

DIRECTIONS:

Preheat oven to 350 degrees.

Bring a large pot of water to a boil.

Wash peppers, slice in half, remove seeds, and boil for 5 minutes.  Remove and let drain.

In a large bowl combine rice, beans, seasoning, 1/2 cup tomato sauce and 1/2 cup cheese.

Stuff peppers and place them in a baking dish sprayed with cooking spray.

photo.PNG

Top with remaining sauce and cheese.

photo.PNG-2

Bake for 45 minutes or until peppers are tender.  Makes 4 servings.

photo-19

NUTRITION INFO:

280 Calories; 3 gm Fat; 3 mg Chol; 578 mg Sodium; 54 g Carb; 7 g Fiber; 12 g Protein

Meatless Monday: Skinny Red Beans & Rice

photo-5Perfect for the “Meatless Monday”!

WHAT YOU NEED:

  • 2-15 oz. cans stewed tomatoes
  • 1 Tablespoon olive oil
  • 1 Tablespoon minced garlic
  • 1 tsp. cajun spice
  • 1 large can red kidney beans
  • 1 cup cooked rice

DIRECTIONS:

In a large skillet heat oil and sautee the garlic.  Add stewed tomatoes and canjun spice; bring to boil and let simmer for 20 minutes.  Add kidney beans and simmer for another 2o minutes.  Serve over rice or you can mix the rice into the bean mixture.  Makes 6 servings.

NUTRITION INFO:

  • 148 Calories
  • 3 gms Fat
  • 27 gms Carbohydrate
  • 5 gms Fiber
  • 6 gms Protein

Skinny Black Beans & Rice Salad

This dish is a perfect side for a healthy Cinco de Mayo meal plan!!

photo-10

What You Need:

  • 1 cup cooked long grain rice
  • 1 can black beans, drained and rinsed
  • 1/2 cup red pepper, chopped
  • 1 teaspoon chili powder
  • 3/4 cup fat free ranch dressing

 Directions:

Mix all ingredients in a bowl and refrigerate.  That’s it!  Makes 8 servings.

Nutrition Information:  per serving

133 Calories, 1 gm fat, 0 cholesterol, 400 mg sodium, 26 gm carbohydrate, 4 gm fiber, 5 gm protein

 

Tex Mex Rice and Beans

Did you know Cinco de Mayo was celebrated more in the states than in Mexico?  It’s true!

This recipe makes a great side dish or you can serve it as the main entrée.  It is quick to make and only 4 ingredients.

INGREDIENTS:

  • 1 can RO*TEL diced tomatoes and green chilies
  • 1 can pinto beans, drained and rinsed
  • 1 cup cooked rice
  • 1/2 cup shredded low-fat cheddar cheese

In large skillet over medium heat, simmer RO*TEL tomatoes for 5 minutes.  Stir in pinto beans.  Mix in rice and simmer.  Sprinkle cheese on top and let melt.

Makes 8 servings.  97 calories and 3 grams of fiber per serving.